Remember how to avoid soggy sandwiches? Good because you wouldn't want to spoil these. Spreading a little butter or margarine on the bread will help keep the sandwich from getting soggy if you have a runny filling to put into it, but most sandwiches do not need a lot of butter or margarine.

If you are going to have fillings which are normally kept in the fridge, such as cooked meat, you need to be able to keep your sandwich cold. An icebrick or frozen drink in your lunch box can help with this. Even in winter you need to be able to do this - you probably have heating in your classroom.

Peanut butter and grated carrot. (Peanut butter is a very good food, but some kids are allergic to peanuts. Check with your teacher about whether there is a policy that asks children not to bring peanuts or peanut butter to school.)

Vegemite**, cheese and tomato.

Take a roll and a banana to eat together.

Take a roll, a sliced boiled egg wrapped in food-wrap, and lettuce to build your sandwich when you are ready to eat it.

Put your fillings inside Pitta bread or roll them inside Lebanese bread (Vegemite** tastes great in either of these)

Take toast and a slice of cheese or a small container of baked beans (they're yummy!)

*This is a good idea. Wrap any strong smelling foods separately then build your sandwich just when you're ready to eat it, or they tend to be a bit smelly by lunchtime.

Use rice cakes, English muffins, crispbreads and cracker biscuits with cooked chicken drumsticks, cheese and apple, vegetable slice or leftovers and salads. (Remember that kids need energy, so don't use low energy rice cakes or crispbreads only, because they will not give you enough energy).

Try to include a piece of fruit and a drink. Frozen water or juice can keep your lunch box cool in summer.

If you want to drink milk at lunchtime you could freeze a tetra-pack milk drink (one in a sealed carton) or buy it from the school canteen as milk goes off pretty quickly - or you could freeze a small tub of yoghurt.

You can make some special lunch box treats and freeze them for later.

Your family will probably have some favourite recipes but here are a couple of healthy lunches, which some children want to share with you.

We've provided this information to help you to understand important things about staying healthy and happy. However, if you feel sick or unhappy, it is important to tell your mum or dad, a teacher or another grown-up.